Do you feel like you have strained your calf? Pulled a hamstring? Hurts your quadriceps? Chances are you are suffering from a sprain or a strain - a common exercise injury resulting from the muscles trying to do too much at once. It is important to attend to this injury quickly to encourage the muscles to heal and restore themselves.
One of the most effective ways to do this is through the R.I.C.E.R. regime. This involves the application of:
(R) rest,
(I) ice,
(C) compression,
(E) elevation and obtaining a
(R) referral for appropriate medical treatment.
Please do not stretch during this phase of recovery! This will just cause more pain and injuries to the muscle. Also avoid putting any stress on the injured area
In order to avoid further strains and sprains, side step the following moves that can cause these injuries:
Quick direction switches – Common in most sports, notably soccer, football, rugby, and more. Fast moving sports with quick direction switches often result in strains.
Lifting something too heavy – When you’re not strong enough to lift something, trying to usually results in – nothing. It doesn't move! However, if you fatigue during an exercise, or “cheat” to lift it, you may shift the weight awkwardly to weaker muscle fibers. That might be how you strain a muscle when lifting too heavy.
Overstretching – Less common than people believe, but possible during activities that require a lot of flexibility – such as martial arts, gymnastics, or dancing. It doesn't even need to be during a fast stretch!
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